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5.0 from 6 votes

Whole Red lentil and Mung bean Daal stew with shallots and tomatoes.(Sabut Masoor aur Mung)

This comforting mung bean daal soup is full of goodness and flavor

Prep Time
10 mins
Cook Time
10 mins
soaking time for lentils
2 hrs
Total Time
40 mins
Servings: 2 servings
Calories: 435 kcal
Course: Side Dish , Main Course
Cuisine: Indian

Ingredients

  • 1/2 cup whole red lentils/brown lentils masoor
  • 1/2 cup whole mung beans green gram
  • 1 teaspoon salt or to taste
  • 3 cups of water less for thicker stew
Tempering/Tadka:
  • 1 teaspoon oil
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon cumin or fennel seeds
  • 1 teaspoon coriander powder
  • 1 bay leaf
  • 1 Serrano chili pepper
  • 5 cloves garlic chopped
  • 1/2 inch ginger chopped
  • 6-8 curry leaves
  • 1/8 teaspoon asafetida hing
  • 5-6 shallots chopped
  • 1 medium tomato chopped
  • 1/2 teaspoon turmeric powder
  • chopped cilantro for garnish.

Instructions

    Cup of Yum
  1. Soak the lentils and beans for atleast 2 hours to overnight. Drain the water and keep ready.
  2. In a pressure cooker, add the oil and heat at medium.
  3. When the oil is hot, add mustard and cumin/fennel seeds and cover(the seeds will sputter out of the cooker).
  4. Add in the curry leaves, asafetida(hing), coriander powder and green chili. Mix for a few seconds.
  5. Add the ginger, garlic and shallots and cook for 2 minutes until shallots turn golden.
  6. Add in the chopped tomato and turmeric powder and mix well. Cook for 3-4 minutes until tomato is mushy. This is the Tadka.
  7. Add the drained and washed lentils+beans, water and salt and pressure cook on medium heat for 3-4 whistles. (20 minutes at with the pressure regulator at high pressure)
  8. Let the pressure release by itself before opening. Serve hot topped with fresh cilantro.
  9. To refresh the daal, add a fresh tadka/tempering. heat oil, add mustard and cumin seeds and some red pepper flakes and pour over the daal.
  10. You can also pressure cook or slow cook the lentils till done and keep, and then add the tempering/tadka to it before serving, simmer for 10 minutes and serve.
  11. To cook in a pan, use a deep pan with a lid and cook covered on medium heat for 15 minutes then low heat for 30 minutes or more until both the beans are tender.
  12. Serve hot with Indian flat breads like Roti, Paratha , Naan, or with Rice or pilafs.

Notes

  • Nutritional values are based on one serving

Nutrition Information

Calories 435kcal (22%) Carbohydrates 76g (25%) Protein 27g (54%) Fat 3g (5%) Sodium 188mg (8%) Potassium 1459mg (42%) Fiber 25g (100%) Sugar 11g (22%) Vitamin A 715IU (14%) Vitamin C 81.6mg (91%) Calcium 160mg (16%) Iron 8.5mg (47%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 435

% Daily Value*

Calories 435kcal 22%
Carbohydrates 76g 25%
Protein 27g 54%
Fat 3g 5%
Sodium 188mg 8%
Potassium 1459mg 31%
Fiber 25g 100%
Sugar 11g 22%
Vitamin A 715IU 14%
Vitamin C 81.6mg 91%
Calcium 160mg 16%
Iron 8.5mg 47%

* Percent Daily Values are based on a 2,000 calorie diet.